🚨 HOW TO CHEST BLAST GUIDE 👇

🚨 Incline cable bench press

• Target muscle: Clavicular (Upper) Pectoralis Major
• Synergists: Anterior Deltoid, Triceps Brachii
• Dynamic stabilizer: Biceps Brachii (short head only)
• Mechanics: Compound
• Force: Push

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✅ Starting position

1. Place a bench inclined at 45 degrees between two low cable pulleys.
2. Grasp both stirrups (handles) and lie supine (on your back) on the bench, with your feet flat on the floor.
3. Position the stirrups to the sides of your chest, with your elbows flexed and tucked into your body a little.

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✅ Execution

1. Exhale as you press the stirrups upward and inward until they nearly touch at the top of the movement.
2. Hold for a count of two and squeeze your chest.
3. Inhale as you slowly reverse the movement and lower the stirrups towards the starting position until you feel a mild stretch in your chest or shoulders.
4. Repeat.

🚨 One-arm hammer-grip dumbbell bench press

• Target muscle: Sternal (Lower) Pectoralis Major
• Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
• Dynamic stabilizer: Biceps Brachii (short head only)
• Mechanics: Compound
• Force: Push

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✅ Starting position

1. Holding a dumbbell in one hand, sit on a flat bench and rest the dumbbell on your knee.
2. Kick the dumbbell up with your knee as you lie supine (on your back) on the bench.
3. Position the dumbbell next to the side of your chest and hold it using a neutral or hammer grip (palm facing inward). Your wrist should be directly under your elbow, and your elbow should be flexed and tucked into your body a little.
4. Spread your feet and grasp the bench with your free hand for support.

✅ Execution

1. Exhale as you press the dumbbell upward and inward in an arcing motion until your arm is fully extended over your chest.
2. Inhale as you reverse the movement and lower the dumbbell to the starting position.
3. Repeat for the prescribed number of repetitions.
4. After you have finished, bring the dumbbell gently down onto your knee and sit up.
5. Repeat the exercise with your opposite arm.

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🚨 Decline dumbbell bench press

✅ Exercise details

• Target muscle: Sternal (Lower) Pectoralis Major
• Synergists: Clavicular (Upper) Pectoralis Major, Triceps Brachii, Anterior Deltoid
• Dynamic stabilizer: Biceps Brachii (short head only)
• Mechanics: Compound
• Force: Push

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✅ Starting position

1. With a dumbbell in each hand, sit on the end of a declined bench and rest the dumbbells on your knees. You can also get a training partner to hand you the dumbbells after you sit down.
2. Hook your feet securely under the foot pads.
3. Lie supine (on your back) and position the dumbbells to the sides of your chest, with your wrists pronated (facing away from you). Your elbows should be flexed and tucked into your sides a little.

✅ Execution

1. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch.
2. Inhale as you lower the dumbbells towards the starting position until you feel a mild stretch in your shoulders or chest.
3. Repeat for the prescribed number of repetitions.